Level: Beginner

Duration: 8 weeks 

Each week: 

• 4 runs (outdoor, 30-60+ mins)

• 1 runner-specific strength training workout (weights and bodyweight) 

• Runner-specific warm-ups to prevent injury and improve efficiency 

• 1 mobility workout - improve flexibility and range of motion

Description:

Whether you’re looking to set a PR, or run your first 10k, this plan is a great option for you! The runs are all outdoor-based, and gradually progress in terms of volume and intensity as you go. All the strength training is runner-specific and helps prevent injury and improve your power. This plan has 4 runs each week, so I would recommend having some sort of a base prior to starting the plan (2-3 weeks of running 3-4 times a week, or 10+ miles/week). Each week, you’ll know exactly which type of workout to do and when to do it. 

Equipment:

Running shoes, mat, kettlebell or dumbbells, resistance bands (purchase here), yoga block, foam roller, and a bench or box.